Balancing strength and stretch is the key to unlocking a pain-free and resilient body. Taking a holistic approach to your fitness will help you create balance, not just for your physical health, but also your mental well-being.
Ever feel like your workouts are missing something? You get your cardio and lift some weights, but you feel stiff… Or maybe you do yoga and stretch daily, but you’re still in pain?
You’re not alone. And the solution is simple.
The truth is: the body thrives on balance.
Too much tension? You’re physically tight and mentally stressed.
Too much flexibility? You’re unstable and ungrounded.
Your body needs both – strength and stretch.
Let’s break down why.
Why Strength Training is Important
Your body needs muscle. And not just to look good, but to function properly. Muscle tissue is extremely important for the overall health of the body, it’s not just about “being toned,” it supports circulation and keeps your joints out of pain.
Strength training with weights or resistance builds more muscle tissue on your body.
Benefits of having more muscle tissue:
- Protect your joints against the force of gravity (a daily challenge for all of us!)
- Increase bone density (so important as the body ages!)
- Boost metabolism and burn fat (yes, muscle burns fat!)
- Improve posture and joint stability, so you have more stamina and endurance for daily activities.
- Injury prevention
Without muscle, gravity puts A LOT of force on the body. This increases the risk of injury and joint pain.
But that’s not the whole story…
Why Stretching and Yoga Are Just As Important as Strength Training
Muscles are meant to expand and contract. If your muscles are tight, which means they are in a constant state of contraction, this will pull on your joints, nerves, and fascia.
Constant contraction of your muscles inhibits circulation of blood, lymph and nerve signaling. This is a direct cause of feeling pain.
The reason yoga is so beneficial for your body is because it teaches you how to be present and mindful as you move. This training of your mind to stay focused on what you’re doing while you’re doing it, allows the body to truly release tension and relax.
Benefits of yoga and stretching:
- Turns on your nervous system’s “relaxation” response (we spend most of our days in the opposite, so this is extremely essential)
- Reduce anxiety
- Reduce the effects of stress
Increase joint range of motion and mobility
Improve circulation - Allow the body time to recover (from workouts, from life, etc.)
- Sleep better (essential for recovery)
Tight tissue is like a rubber band stretched to its max – ready to snap. It’s as scary as it sounds, and your nervous system is aware of it (whether you consciously are or not).
Also, when you are up in your head – thinking, planning, predicting – it causes an automatic contraction of muscle tissue. This is because the body “thinks” it needs to prepare for something. And since you probably spend a lot of time thinking, it makes it even more important that you stretch.
Try this relaxing hip stretching video on YouTube:
What Happens When You Overdo Strength Training OR Stretching
Too much strength, not enough stretch?
You may feel:
- Tight and tense hips, hamstrings, or shoulders
- Chronic soreness
- Chronic stress and anxiety
- Joint pain (anywhere)
- Back pain
- Irritability or fatigue
- Unmotivated and uninspired
- Shallow breathing and poor sleep
Too much stretch, not enough strength?
You may feel:
- Weak
- Joint instability
- Poor posture
- Frequent injuries or pain during movement
- Feeling spacey or drained
- Trouble with balance and coordination
- Unable to complete daily tasks
- Ungrounded
Why a Holistic Approach to Fitness will Help You Create Balance
Fitness isn’t just about how hard you can push—it’s about how well you can adapt, recover, and move in the long run.
The word “fitness” refers to an organism’s adaptability and resilience when faced with change.
Here is a weekly breakdown of a balanced, holistic fitness practice:
- Strength training with resistance or weights – 3-4x/week
- Cardiovascular training (aka: get your heart rate up!) – 3-4x/week
- Stretching and mobility work – daily or post each workout
- Breathing and mindfulness to regulate your nervous system (you can do this while you stretch!)
- Good hydration – daily
- Night time routines to promote adequate rest and recovery
- Listening to your body’s signals – some weeks you may need more stretching and recovery, other weeks you may want more strength.
Health and Fitness is not about intensity, it’s about consistency.
Take time everyday for some self-care on your body.
Create a body that supports you through life, not just in workouts. It’s not about just strength or just stretch, your body needs both.
Ready to take a more holistic approach to your fitness?
I got you!
Check out my this 40-minute Strength and Stretch workout on YouTube:
https://youtu.be/7m8UrwnNuzc